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Lose Weight Without Dieting
Heidi Jones, a health and nutrition coach, provides tips for healthy weight loss without dieting, emphasizing hydration, whole foods, and regular meals. Key advice includes drinking more water, choosing complex carbohydrates, incorporating healthy fats and lean proteins, and eating breakfast to enhance metabolism. Additionally, she recommends exercise, adequate sleep, learning to cook, and being mindful of food choices to promote overall wellness.
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Lose Weight Without Dieting
- 1. Lose Weight WithoutDieting Heidi Jones
- 2. Heidi Jones HealthCoaching • Certified Integrative Health and Nutrition Coach • NCFE Qualified Level 3 Sports Nutrition Coach • Based in Dubai - Offer tailored health coaching to individuals and groups - Specialise in supporting healthy lifestyle choices - Organise and lead holistic workshops for professionals and teenagers Sign up to my newsletter at www.oyhtoday.com
- 3. 1. Drink MoreWater Hunger is often confused with dehydration. Top tips: • Limit soda, caffeine, and alcohol • Flavour your water with fresh fruits and herbs • Drink two glasses of water before meals to feel fuller and eat less. • Make your own energy drinks My favourite energy drink ½ freshly squeezed lemon, 1 freshly squeezed lime, ½ cup coconut water, 1 cup of bottled water, 1tsp of agave syrup and a pinch of Himalayan rock salt.
- 4. • Replace refinedcarbohydrates with complex carbohydrates. • Complex carbs are high in fiber which slows digestion and promotes stable blood sugar levels. • Antioxidants found in real foods help reduce inflammation in the body. • Think about eating them as you would find them in nature. My favourites include: Sweet potato wedges, buckwheat porridge and egg fried (brown) rice 2. Eat Carbs – Real Carbs! Avoid Whole Wheat Bread Most Pastas Almost All Cereals Crackers & biscuits Choose Sprouted Grain Bread Rice, Millet, Quinoa, Buckwheat Sweet Potatoes All fruits and Vegetables
- 5. • We couldnot live without fat. • Makes meals more satisfying. • Provides energy. • Promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression, as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados, and extra virgin olive oil. 3. Choose Healthy Fats Avocado Smoothie ½ avocado, ½ juice of freshly squeezed lime, 1 local cucumber, ½ cup coconut milk, 1 tbsp of vanilla protein powder, ice. Avocado Cheesecake
- 6. 4. Eat LeanProtein • Renews and replenishes our cells • Stabilizes our blood sugar • Gives us energy Richest sources of protein include - Meat - Dairy - Eggs - Fish, as well as - Nuts, including nut butters - Seeds - Tofu Add natural peanut or almond butter to your smoothie, a couple of tablespoons of nut butter will get you 8 grams of protein. Marinated tamari chicken
- 7. 5. Eat Breakfast Benefitsto eating breakfast • Metabolism jumpstart • Energy and vitality • You cut back on snacking • Stop overeating at lunch My breakfast favourites Buckwheat porridge with banana and peanut butter Overnight oats with almonds & berries Green smoothies Tofu scramble Sweet potato egg muffins
- 8. 6. Eat MoreFrequently • Help maintain normal blood sugar • Decrease the chances of binging and overeating when hunger strikes Feeding your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat Example 7am Smoothie 10am Carrot sticks & hummus 12pm Chicken salad 3pm Veggie kebab 6pm Salmon fillet with veg & rice
- 9. 7. Exercise yourbody & mind • Strive to be active at least 30 minutes every day to help keep your body strong and lean • to keep your mind active. Boost brainpower by spending time thinking positively, meditating, or practicing activities that require deep thought like reading or playing Sudoku
- 10. 8. Catch SomeZZZZs Sleep more, eat and weigh less! Strive for seven to eight hours of sleep each night.
- 11. 9. Learn toCook • You control the portion sizes • You choose what goes into your meals • You can cook once and eat twice Top Tips • Eat more raw foods to boost flavor and cut calories • Use herbs & spices instead of sauces Quinoa salad with raw veggies
- 12. 10. Keep TrackOf What You Eat • Be a food detective, and investigate what you choose to put into your body. • Check labels, and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long “chemical names” that are hard to pronounce. The healthiest foods are those found just as nature intended – whole and unprocessed.
Editor's Notes
- #6 Talk briefly about how I was fat deficient and many people are – symptoms include, low energy, dry skin and constipation. Carbs arent the be all and end all, - Add in fact from the John Gabriels book on fats and weight loss.
- #7 Our bodies are literally made out of the amino acids that make up protein in our food. Our bodies require protein to continuously renew and replenish our cells, stabilize our blood sugar, and give us energy.
- #8 Give overnight oats recipe – demo how to make it?
- #9 Remember to keep track of your meal choices and balance your caloric intake. Balance your food intake throughout the day to help maintain normal blood sugar
- #10 Exercise has enormous benefits for your mind and body with research boasting decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your mood! You do not have to hit the gym – it can be walking, playing with your kids in the park…
- #11 Over time, weight gain can increase more rapidly in those who get five hours of sleep when compared to those getting seven hours. Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels – hormones that tell your body “I’m full, stop eating” – can go away with too little sleep.
- #13 Intolerances Bloating Energy levels Slumps Cravings Blood sugar levels Moods